THE majority of our strength and conditioning program is quite generic as we look to focus on the physical adaptations. We want exercises that require us to generate the most force in a short amount of time; therefore we need a higher external load in order to achieve these adaptations.

That’s why we use exercises such as the Squat and the Deadlift as we know that these are the most effective exercises to help improve rate of force development.

However, this is just producing force through these movements. At Boxing Science, we want our athletes to benefit these improvements in RFD through the punching action. Therefore, we use punch specific exercises.

At Boxing Science, we use punch specific exercises as part of an explosive warm-up and core supersets during S&C sessions, as well as becoming a key exercise during the taper phase. We also use them in technical training, sparring and competition warm up routines to help fire a boxer up and make them feel strong, sharp and powerful.